Do We Need Running Shoes To Run? 776
prostoalex writes to tell us The Daily Mail has an interesting look at current research in the field of running and injuries related to running. Most of the evidence pointed at a lack of any need for running shoes. Some of the more interesting points: the more expensive the running shoes, the greater the probability of getting an injury; some of the planet's best and most intense runners run barefoot; Stanford running team, having access to the top-notch modern shoes sent in for free by manufacturers, after a few rounds of trial and error still chose to train with no shoes at all."
Suspiciously well-written science article in DM? (Score:5, Informative)
Re:Hmm, no... (Score:5, Informative)
I love running barefoot. If you keep an eye on where you're going, you won't step on anything you shouldn't. And once you get calluses built up you can take a bit more than 'normal'.
The longest I've ever run (10 miles, 8 miles, 7 miles) were all bare foot. If you stay on the balls of your feet and don't heel strike it feels like you're gliding. Funny that this is just now being researched heavily. I did my own anecdotal research and it made sense 4 years ago.
http://runningbarefoot.org/ [runningbarefoot.org]
Re:Of course we don't need running shoes (Score:5, Informative)
Correct technique is more important than shoes (Score:5, Informative)
The correct running technique - which can vary from runner to runner - is much more important than the type of shoes. Some running shoe brands claim that their shoes encourage and help do the right technique, but it really boils down to doing it by yourself.
The only point I see in running shoes is an certain amount of cushoning, since we tend to run on concrete quite a lot, allthough our type of pavements have only been around in recent history.
It's safe to say that most of the running shoes available are mostly snakeoil.
Re:It would be cool... (Score:5, Informative)
Re:Hmm, no... (Score:3, Informative)
Good running shoes that are appropriately balanced, provide plenty of space so you don't sweat, etc are pretty expensive. However, I don't have the callouses nor do I intend to develop them. So I run with Mizunos (130$) and the difference between those and el cheapo running shoes is night and day. All my foot pains from exercising went away almost immediately once I swapped to em. I would suggest you check them out, their better line would fit exactly what you want.
Re:Suspiciously well-written science article in DM (Score:5, Informative)
Re:Hmm, no... (Score:2, Informative)
I used to walk around barefoot a lot when I was younger, just around the house and garden. The skin on the bottom of my feet got so tough that I accidentally walked on broken glass a few times and it just felt like a stone. It didn't go anywhere near causing pain, let alone puncturing the skin.
I'd imagine if you regularly run barefoot then you'd have pretty tough skin after a while.
The right shoes (Score:5, Informative)
Something TFA doesn't mention is that most people buy running shoes off the shelf based on silly considerations like colour, brand loyalty, whatever.
I was recommended a local sports shop where they look at your foot, watch you run on a treadmill, and ask you what kind of running you do (road, trail, track; distance; etc.). That leads to a shortlist of appropriate shoes, then you try those out on the treadmill, and eventually (in theory) leave with shoes that are right for you.
If you over-pronate, and you buy shoes designed for under-pronators, that's likely to lead to injury.
Re:Hmm, no... (Score:3, Informative)
Running on the balls of your foot means that the shock is being absorbed in your calf muscles. Running on your heels means it's being absorbed in the cartilage of your knees, which can very quickly wear out.
Not exactly. Running on the balls of your foot means that the shock is being absorbed in all your leg and back muscles. While runnin on your heels removes the calf muscles from the equation, and creates shock waves in your bones. Not very healthy.
Re:Not to trot out the correlation-causation thing (Score:3, Informative)
Nope, they checked that too. From TFA:
You gotta be able to hold it (Score:5, Informative)
I'm no runner, I'm more into downhill skiing. Equipment does play a huge role, from shoes to skis to how you set it up. Yet you would not put the same equipment on an inexperienced person just learning that an expert uses. First, the size of your skis. You couldn't turn my skis if you're new to the sport, they're just too long and too clumsy for you. An accident is almost inevitable. My shoes, you wouldn't want them, they kill you and take away any kind of feeling or movement you might still have. The way I set my binding would certainly mean a torn lingament to you when you hit the ground because it would not open.
I can only assume it is the same with running equipment. I guess, when I use the equipment of someone who has the muscles and sinews of an experienced runner, I'd sooner or later twist my ankle (because frankly, my ankle stability is close to nonexistant compared to the rest of my foot), and I'd probably end up with really bad knees because I wouldn't know how to run in those things sensibly to handle the shock, something that, again I assume, an experienced runner can easily handle.
There is ski equipment, good equipment actually, available to people who are new to the sport. They don't give you top speed or handling, but they are quite forgiving and they do "cushion" you a lot and keep you from being injured. I can only assume it could be the same for other sports, including running.
So my guess would be that, as someone new to running, you'd probably need equipment that helps you avoid injury rather than equipment that "makes you good". At least, well, that's what I'd want when I start with a sport. I certainly don't want a Formula 1 car to learn driving, the chances to kill myself are just a wee bit too high.
Re:Benefits... and glass shards (Score:3, Informative)
Those things look brilliant. I'm trying some on next time I'm in North America, or when they get some British stockists. Whichever comes first.
Re:Benefits... and glass shards (Score:5, Informative)
I've been wearing them nearly every day for 6 months, including on runs. Very comfortable, sole is holding up well. You do have to adjust your running style, but my feet feel fine when I wear them.
Re:you just think you're joking. (Score:2, Informative)
(I'm sure that verse is in there somewhere.)
You're thinking of Ecclesiastes 3:1-11. The whole chapter, though, is pretty Zen-like.
Re:Hmm, no... (Score:4, Informative)
Back when I was in school, I ran on the track team for a few years. The way we were taught was that when you land, your foot should be directly beneath your torso (posture almost vertical). This is very difficult to do when you heel strike.
The way we were taught went something like this:
(1) Land on the ball of your foot
(2) As you continue forward, your heel comes down, striking the ground and immediately lifting off again (almost a spring effect).
(3) Never, ever, ever land your foot ahead of your body.
When you heel strike, you are essentially putting on the brakes for a brief moment. This is a very inefficient way to run. Landing with your foot ahead of your body (a heel strike) also changes the force dynamics. The calf takes less of the strain, and the flexure of your foot is less efficient.
When I got into trail running, I heard the same advice, only for different reasons. Landing on the balls of your feet reduces the amount of potential twisting if you land poorly (uneven ground, on a root, etc), making it easier to avoid a sprain.
From personal experience, I find my knees hurt more when I heel strike, though this is partly a result of damaging my left knee playing soccer as a kid.
Re:Of course we don't need running shoes (Score:2, Informative)
I have no idea what links (haven't RTFA) the article in question mentions but here are some:
POSE a beginners Guide:
http://www.posetech.com/library/pp-SIB-0001.html [posetech.com]
POSE intro:
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.mov [crossfit.com]
Running shoe tech.
http://media.crossfit.com/cf-video/CrossFitAgainFaster_BMac_ShoeTechnology.mov [crossfit.com]
Skills and drills
http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov [crossfit.com]
Jump Rope Exercises with Debbie Savage - Pose Jump Rope Drills
http://www.youtube.com/watch?v=jHZZEdSdnOQ [youtube.com]
Running on ice
http://www.youtube.com/watch?v=sFhoDQbWlk4 [youtube.com]
Swedish link:
http://www.funbeat.se/life/blog/show.aspx?BlogPostingID=9145 [funbeat.se]
POSE on Crossfit HQ
http://www.crossfit.com/cf-info/excercise.html#Run [crossfit.com]
Links taken from a swedish training forum:
http://www.optimalbody.se/forum/showthread.php?t=3242 [optimalbody.se]
But he's talked about running in other threads to, can't find them though.
Re:My Knees and Hips Disagree (Score:2, Informative)
In general from what I have read, the number one cause of knee pain is bad shoes (I know, I know...[citation needed]...). As a sib post states, go to a running specific shoe store and have someone at least look at your gait. It won't be a hugely precise analysis, but if there are gross abnormalities (overpronation/supination, etc...) then it may help to narrow down the right shoe for you. Plus you should generally have more options available there than you would at your local general shoe chain. In general for shoes, once you are in a particular "class" of shoe (e.g. high arch support, neutral, etc...) the more expensive in the class just means you have more padding. E.g. the Nike Air Max Motos are basically the same shoe as the Nike Pegasus, but with more padding (and $20-$40 more depending on your location).
If properly fit shoes do not help then you may want to see a physical therapist. Some knee pain is due to weakness in muscles such as the hip stabilizers which do not get used in our usually sedentary jobs. They can set you up with exercises that can greatly help very quickly (yes...been there done that).
If one of those works out and things start feeling better, then the last thing to keep in mind is the 10% rule: don't increase your mileage by more than 10% total per week. This will decrease your chance of stress injuries and will help keep you running for more than just 6-7 weeks.
Good luck. Knee pain and such can be a bitch to figure out, but IMHO is well worth it.
Re:Of course we don't need running shoes (Score:5, Informative)
They wear strips of leather or rubber to protect their soles from being actually cut. if you read the article, there's quite a bit of talk of "barefoot" runners wearing simple sandals of various designs to prevent cutting injuries while still being essentially "barefoot".
Re:My Knees and Hips Disagree (Score:5, Informative)
Running shoe padding wears out over time. In fact there is even a "best by" date on good running shoes. After a couple years on the shelf they get recycled because the padding material inside begins to break down. With regular running it also breaks down. Please try to be informed about a subjective before ridiculing someone who is actually directly involved with it.
Some may say "how convenient" regarding the sell-by date, but I'm in the same boat. I can tell when a running shoe is beginning to wear out as I begin to have more knee and foot pain. Of course, my whole body is screwed up so I'm more sensitive than most.
Re:Hmm, no... (Score:3, Informative)
They make running shoes like that (but probably not as padded as you have in mind). They're called track spikes (just take the spikes out).
Thanks,
Lea
Re:Of course we don't need running shoes (Score:5, Informative)
I still wonder how the occasional barefoot track runner deals with the gravel. I guess they grow leathery hobbit-feet or something.
Pretty much. If you walk around barefoot on a regular basis the skin on the soles of your feet will thicken and become leathery and you no longer need shoes, even when walking or running over gravel. The reason the skin on your feet is so soft compared to every other animal is because you've worn shoes your whole life.
Re:you just think you're joking. (Score:5, Informative)
If God was a man, the bible would be a tri fold pamphlet with pictures of boobies on at least 30% of it to keep our attention..
Have you ever read it? There's just enough sex and violence to keep you interested for most of it.
Re:It would be cool... (Score:1, Informative)
http://en.wikipedia.org/wiki/Zola_Budd [wikipedia.org]
There ya go.
http://en.wikipedia.org/wiki/Abebe_Bikila
Pft my man here ran marathons bare foot.
Re:Of course we don't need running shoes (Score:3, Informative)
From the link:
Hawks notes that long-distance running is now extremely rare, and "where it exists, it is supported by very sophisticated cultural adaptations, including tracking, water storage and staged transport of meat back to home bases.
Re:Football is the same (Score:3, Informative)
And call it "football" when it's almost completely played with one's hands.
They call it "football" because it's (descended from a game that was) not played on horseback.
Re:Of course we don't need running shoes (Score:5, Informative)
Or concrete.
Yeah, the ground in the savannah is much softer, and doesn't even have any small rocks and stuff like that.
Really? You realize concrete is from 8 to 10 times harder than asphalt. And while I can scratch the ground on the Savannah with my fingernail (which has a Mohs' hardness of about 2.5), asphalt scratches off my fingernail which means it's at least 2.5 hardness or harder.
I've run on the desert floor. It's like running on a feather bed compared to running on concrete. Though I do have to admit I've never had a cactus thorn run clean through my toe while running on concrete.
Re:Expensive running shoes = fashion wear (Score:3, Informative)
If I wouldn't be so embarrassed by it, I would post a youtube video of myself with and without anti-pronation running shoes... it's horrible!
The switch caused me to use slightly different muscles during running and I backtracked on pace for a while, but I'm able to run much,
much longer now and without knee pain.
Re:Benefits... and glass shards (Score:2, Informative)
They are available in the UK. I bought a pair last summer (in Berkhamsted).
Absolutely brilliant, the best shoes I've ever had. I do get plenty of comments about them both positive and negative (and some strange looks) my kids call them my funky shoes. I wear them all the time - great for any activity.
You really do have to try them on though, I'm normally a UK 10 (EU 44) but my five fingers are size EU 42 (UK 8) so they're a nice snug fit.
Re:Of course we don't need running shoes (Score:3, Informative)
Re:Benefits... and glass shards (Score:3, Informative)
I run in Five Fingers three to four times a week. I love them. Most of my runs are on concrete or gravel paths. Like running barefoot, you definetely have to re-train yourself on how to run, though. I learned POSE running a couple of years ago and I've never looked back.
Re:Of course we don't need running shoes (Score:2, Informative)
Re:Benefits... and glass shards (Score:2, Informative)
Vibram Five Finger Shoes (Score:3, Informative)
Re:Of course we don't need running shoes (Score:3, Informative)
You don't have to scare it shitless; in fact you don't want to scare it at all as that makes the meat gamey (and consider that deer and elk can top 40mph when panicked -- once it starts running scared, you'll never catch it; humans just aren't that fast). Just keep it moving slow and easy, and don't let it stop to eat or rest. Humans can stay awake and functional much longer than most other animals, which cease functioning entirely after about 3 days without sleep.
Re:you just think you're joking. (Score:3, Informative)
I slept but my heart was awake.
Listen! My lover is knocking:
"Open to me, my sister, my darling,
my dove, my flawless one.
My head is drenched with dew,
my hair with the dampness of the night."
I have taken off my robe--
must I put it on again?
I have washed my feet--
must I soil them again?
My lover thrust his hand through the latch-opening;
my heart began to pound for him.
Song of Solomon 5:2-4 (NIV)
I'm sure it loses something in translation.